As Many Rounds and Reps as possible in 12 minutes:– Row 500/400 meters– 10 Front-Racked Dumbbell Reverse Lunge Steps– 8/5 Push-Ups– Complete push ups on DBs (chest to floor)
– Select appropriate load for Lunges and Hang Power cleans to ensure you can move conssitently without more than 1 break per set— Rest 5mins —

B. 12 minute AMRAP of Running, Hang Power Cleans, and Burpees over the Barbell

As Many Rounds and Reps as possible in 12 minutes:– Run 400 meters– 10 Hang Power Cleans– 10 Burpees over the Barbell– Select appropriate load for Lunges and Hang Power cleans to ensure you can move conssitently without more than 1 break per set

As Many Rounds and Reps as possible in 12 minutes:– Row 500/400 meters– 10 Front-Racked Dumbbell Reverse Lunge Steps– 10/6 Push-Ups– Complete push ups on DBs (chest to floor)
– Select appropriate load for Lunges and Hang Power cleans to ensure you can move conssitently without more than 1 break per set— Rest 5mins —

B. 12 minute AMRAP of Running, Hang Power Cleans, and Burpees over the Barbell

As Many Rounds and Reps as possible in 12 minutes:– Run 400 meters– 10 Hang Power Cleans– 10 Burpees over the Barbell– Select appropriate load for Lunges and Hang Power cleans to ensure you can move conssitently without more than 1 break per set

As Many Rounds and Reps as possible in 12 minutes:– Row 500/400 meters– 10 Front-Racked Dumbbell Reverse Lunge Steps– 10/8 Push-Ups– Complete push ups on DBs (chest to floor)
– Select appropriate load for Lunges and Hang Power cleans to ensure you can move conssitently without more than 1 break per set— Rest 5mins —

B. 12 minute AMRAP of Running, Hang Power Cleans, and Burpees over the Barbell

As Many Rounds and Reps as possible in 12 minutes:– Run 400 meters– 10 Hang Power Cleans– 10 Burpees over the Barbell– Select appropriate load for Lunges and Hang Power cleans to ensure you can move conssitently without more than 1 break per set

C. Accessory

AccessoryHandstand walking / fresstand HS deliberate practice (10 mins):
– Walks for distance
– Walks for speed
– Zigzags
– ObstaclesScoring: Not Scored
Coaches notes:
If still working on handstand walks, play with the following and sub handstand walks for wall walks for B work
Handstand walk regressions (15 mins of play using the following exercsies):
– Box handstand weight shifts: https://www.youtube.com/watch?v=stT7wcUTKxQ
– Back to wall handstand sponge shifts: https://www.youtube.com/watch?v=riMgdqcwqAk
– Handstand balance off box: https://www.youtube.com/watch?v=2t7hlHlT-n4